Weight Loss

[Peaches6311]

I am not a troll. I don't want to cause problems. I just am trying to figure out how to feel about what is going on in my body. I weighed today and have gained another 2+ pounds. Now from by body fat machine it bounced back and forth between saying no gain in fat to .5# gain in fat.

I am eating 1500 calories on non-lifting days. I don't do much cardio, but I do ride my bike and do martial arts on three of these days.

On lifting days I eat 1700-1800. Had been eating 1800 but last night tried 1700 but was hungry and had problems sleeping do to hunger. I was good and didn't eat, but may try 1750 next time.

If I wanted to bulk, I would be a happy girl. Since Nov. I have put on 12# with only about 4# of it being fat.

I use to eat about 1000 - 1200 calories a day and do all kinds of exercise. I understand that it will take awhile for my body to get use to the extra calories --- how much should I let it go before I go back to eating very little?

Or should I not worry about it and since my body fat % is going down and be happy?

Help!!!

[OldGuy]

You need to learn about nutrition, especially as it relates to training. Lyle McDonald, Alan Aragon, Leigh Peele are good sources to learn from.

IMO your knowledge of nutrition should far exceed your knowledge of training. And that is true whether you are "cutting" or "bulking" (I hate those terms).

[missjane]

How do you know you are eating the amount of calories you state? Are you weighing ALL of your food and strictly tracking it?

The body fat measurement is not very accurate...you can trend with bioimpedence at best.

If you are showing an "up" trend in weight, then you are taking in more calories than you are burning. So, either your tracking is off or you aren't weighing everything (ie, are you using a tablespoon to measure that peanut butter or are you weighing out 16 grams....BIG difference!).

Muscle gain isn't THAT fast for us women. I've seen it stated that 1/2 lb a month is GREAT progress for a woman and you need to eat and train for that!

[Peaches6311]

I weigh some food and measure other.

I track my food daily and try to watch my protein, fat, and carb ratio to about 1/3 each.

I eat fairly clean but am bad about throwing a tbs of salsa or pasta sauce on stuff. And yesterday did the horrible Subway chicken breast sandwich. It is really hard for me to eat clean.

Between measuring and not weighing and eating at least one unclean food a day, I guess it is no wonder that I am gaining weight.

[missjane]

I'll have to reiterate what OldGuy said....you need to get your nutrition knowledge and your diet dialed in if you are looking for fat loss. I'm sure you've heard it before, but weight loss happens in the kitchen, not the gym. It truly is the biggest component, no matter what "plan" you are doing in the gym.

[Peaches6311]

Thanks Oldguy and missjane I am reading the things he suggested. Yeah, I have heard it and even repeat it that

The six pack is made in the gym
and revealed in the kitchen.

Back when I was eating about 1200 and exercising 2-4 hours a day, I thought I had it all figured out.

Ah well, life is always a learning adventure.

[galya]

Look at all the things you eat and see where you can make an improvement in the quality of food. Then really figure out the quantity, it's all about calories and timing of your meals. You could very well be exercising too much and not being able to stick to low enough calories because of that, thus overeating 100-200 calories here and there and it all adds up in the end.
I would not wait to gain more before I did something.
Good luck

[Peaches6311]

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
Food For Life Ezekiel 4:9 Golden Flax Cereal	1.00	180	3g	0mg	190mg	37g	0g	6g	8g
Nectar Protein Shake Chocolate Truffle	1.00	100	0g	0mg	160mg	1g	0g	1g	23g
Blue Diamond Natural Almond Breeze Unsweetened	0.50	20	2g	0mg	90mg	1g	0g	1g	1g
Sliced Almonds	1.00	133	12g	0mg	0mg	5g	1g	3g	5g
Kikkoman Low Sodium Soy Sauce	1.76	18	0g	0mg	1,012mg	2g	0g	0g	2g
Bob's Red Mill Soy Flour	0.44	53	3g	0mg	0mg	4g	1g	1g	4g
Chicken Breast	0.61	79	1g	41mg	47mg	0g	0g	0g	16g
Kroger Frozen Sweet Corn	0.33	33	0g	0mg	0mg	7g	2g	0g	1g
Veg.all Steamsupreme Summer Blend	2.20	66	0g	0mg	11mg	13g	0g	2g	2g
Onion, Raw	0.44	19	0g	0mg	2mg	4g	2g	1g	0g
Chopped Green, Red & Yellow Peppers	0.22	7	0g	0mg	1mg	2g	1g	1g	0g
Wesson Vegetable Oil	0.88	106	12g	0mg	0mg	0g	0g	0g	0g
White Peach	1.00	47	0g	0mg	0mg	11g	13g	2g	1g
Lowes Foods Banana Nut Bread	1.00	220	12g	30mg	200mg	25g	14g	0g	4g
No-shotgun	1.00	81	0g	0mg	65mg	0g	0g	0g	20g
Subway Chicken Breast Sandwich	1.00	390	9g	40mg	1,085mg	55g	15g	6g	27g
Gold Standard 100% Whey	1.00	120	1g	30mg	60mg	3g	0g	0g	24g
Totals:		1,671	54g	141mg	2,923mg	169g	49g	24g	139g

I really want to learn. I know I could have done without the Banana Nut Bread. I also probably rely too much on powdered protein.

Yesterday was a weight lifting day. I did Fat-LossII A.

I really don't want to go back eating my estimated 1000-1200 calories. It was so hard. I might not have a choice. I don't want to get fat. Luckily, I still look alright, but not for long if I continue to put on weight.

Thanks again for any insight and/or help. I am trudging through Lyle McDonalds web site right now --- trying to figure out what to do. From it I have gotten the idea that it doesn't matter what I want --- each body is different and I might just have to really calorie restrict to not gain weight.

I see that you have a link in your signature. I will check it out too.

[Luna Sea]

Substitute olive oil for Wesson oil.

[LisaS]

How did you get the peach numbers - you cannot have 13g sugar if there are only 11g of carbs total.

[Peaches6311]

Good catch Lisa --- I got the numbers of a tracking site called The Daily Plate it is at livestrong.com.

[LisaS]

The other question of course is, how do you know the peach that you ate is the same as their "1" peach. That's where weighing can give you a more accurate picture. And that's why I don't like Daily Plate as much - everyone contributes to the food database which is great for packaged foods & restaurants where you don't have to do the research - but you are dependant on others accuracy of input if you choose their foods and not a choice from say the USDA database.

[galya]

How are these calories distributed throughout your day?
How much do you want to weight when you are done?
G.

[Peaches6311]

I eat about 4 - 6 meals a day. Depending on satisfaction about 3-4 hours. The chicken and veg I have listed were actually 2 separate eating times --- I just combined the amount for ease. And I had the Whey in the car going from the gym to Walmart to do shopping (which is where I ate my Subway) instead of after. I haven't actually tracked the # of calories each meal --- but they are probably 300 - 600.

I don't really have a weight goal. I want a firm mid section. I am realizing I don't have well defined goals here (hum). I would like for my size 6s to not fit tight around the waist. And to not have to go up to a size 8. Which is going to happen if I keep putting on weight.

I guess my real goal is to be as healthy as I can. I know that if I am gaining weight, I am not being as good to me as I should. I want to grow old and not get Type II diabetics --- which I am high risk for on both sides of my family and I was diabetic in both pregnancies (and I carry my weight in my belly). I want to be strong and able to move around. If I want to do something adventurous --- I don't want to be too physically unfit to do it. Last week I helped a family friend build a building --- I was able to carry bags of rocks, run power tools, crawl under things and attach them to other things. He was unable because he was too fat and out of shape. I want to be strong, fit and healthy. I see the scale going up as a sign that I am heading the wrong way.

I know that is vague.

[NACHO]

I don't have a whole lot to add but as you mention it seems like you're drinking a lot of protein shakes.

4oz of chicken breast has about the same amount of calories and protein content but is much more filling. Something to think about.

Also if you grilled your food you could get rid of the cooking oil. At minimum it would make sense to switch to olive oil.

[Peaches6311]

Yeah, the 4 oz. of chicken might have the same calories and be more filling, but I get soo sooo soooooo tired of meat (unless it is a big juicy steak full of fat). That is also why I end up using store bought salsa and pasta sauce --- to hide the flavor of meat. Anyway, I put the protein powder in yogurt or cereal to get my protein in. And I actually like it. I guess I am weird.

If I need to go back to eating a very restrictive calorie diet --- yeah the powder will have to go. It and the nuts are something I just can't have on 1000 - 1200 calories a day except for special occasions.

The chicken was grilled --- I used the oil to saute the veggies to help cover up the taste of the meat.

Bought the Olive Oil today ---- Done Deal.

Thanks for taking the time to help me.

[galya]

You know I doubt any given food in your plan is the villain, it is more the lack of planning that is allowing you to end up with more calories than you need.
It works very well to preplan your meals for the week, so there are no surprises. It makes it easier for shopping, too.

If you are currently eating over 1600, why cut down to 1200.

Start with 1500, see where it takes you. This gives plenty of room for 2 bigger and two smaller meals. But that means, 1500 every day, at least for 2 weeks, so you see what happens

Plan, do, replan, repeat, results are at the end.

[Peaches6311]

Hey Gayla,

Thanks for the help. So, you wouldn't eat more on lifting days. I was eating 1500 on non-lifting days and the day that I listed was a lifting day so I ate 1700 (or actually a little under).

But I get your concept that I don't have to go back and eat the way I use to eat with the 1000 on non-lifting and 1200 on lifting. I could start off doing 1400 and 1600 and if I keep gaining on that do 1300 and 1500 ect. until I find a range that I don't gain on. Dahhh --- don't know why I didn't think of that. It must be my blonde roots.(smile)

[galya]

I never said don't eat more on lifting days, go ahead with the numbers you suggested above. Just get your meal frequency consistent and follow through

[uberllama]

Disclaimer: the following statement is based off my own personal experience, so take it for what it's worth.

Stop eating grains.

If you think you're eating well, working out well, and doing everything you can but are still not seeing results, try a big change for two months and see what happens. It can't hurt. I started the Paleo diet a couple months ago and it's been amazing.

Also, if you are bored of meat and want more nutritional sources of protein that are also extremely healthy, consider supplementing with chlorella and spirulina.

[Peaches6311]

That is something to think about. I am glad you found what works for you.